This memo does not contain pictures, but for smart people it is important, first of all, the content. This information is prepared for smart patients who want to be healthy and live for a long time.
Cardial-vascular diseases (SVD) are the main cause of premature death and disability both in most European countries and in Belarus. Pathology is usually based on atherosclerosis, which has been developing unnoticed for many years and is usually manifested in a further certain symptoms. Death, myocardial infarction and stroke often happen suddenly when it is impossible to provide qualified medical care, and therefore many therapeutic interventions are not applicable. A significant number of CVD cases depends on the lifestyle and variable physiological factors. Reducing risk factors undoubtedly leads to a decrease in mortality and incidence.
What goals should be achieved in the fight against risk factors?
Excess weight and obesity
Prevention of excess weight or reduction of existing is an important goal. Weight reduction is recommended for people with obesity (BMI more than 30 kg/m2) and people with overweight (BMI more than 25 kg/m2), as well as patients with an increase in abdominal deposition of adipose tissue, which is estimated at the circumference of the waist (in men - more than 102 cm, in women more than 88 cm).
The choice of healthy food
The choice of healthy food is the choice of a diet that is associated with a minimum risk of SVD.
General recommendations (determined in accordance with cultural traditions):
- Food should be diverse, energy consumption should be optimal for maintaining perfect weight;
- The consumption of the following products should be encouraged: fruits and vegetables, whole grains of cereals and bread, low -fat dairy products, low -fat meat, fish;
- consume products containing fish oil and W-omega, having special protective properties;
- The total content of fats should be no more than 30% of the total energy composition, and the content of saturated fats should not exceed a third of all fat used; The amount of cholesterol consumed should be less than 300 mg/day;
In the diet, it is recommended to limit the consumption of animal products, rich cholesterol and saturated fats: fatty varieties of meat, lard, butter, sour cream, egg yolk, fatty cheese, sausages, sausages, fish caviar, shrimp, squid. It is recommended to replace animal fat with vegetables, since the latter is rich in anti -atherogenic unsaturated fats. Polyunsaturated fats (PNS) are found in the form of omega-6 linoleic acid in vegetable oil (sunflower, corn, cotton) and in the form of omega-3 alpha-linolenic acid in linen and soy oils. Fish oil is rich in polyunsaturated omega-3 fatty acids (omega-3 PNZHK)-Eikopendaenova and Dokozhexenova. Preference should be given to fish of the northern seas containing a lot of omega-3 PNZHK (mackerel, sardines, tuna, salmon, macrel, herring, plague, etc.). It was established that the probability of the development of coronary heart disease is reduced by at least 25-30% when fish consuming 2-4 times a week. In the food diet, it is necessary to include olive oil, which contains a sufficient amount of anti -adaterogenic mono -saturated oleic acid. Vegetable oils do not contain cholesterol (cholesterol), but are high -calorie, since it is 100% fat.
Another important principle of anti -atherogenic nutrition is an increase in the consumption of plant products that can bind and remove cholesterol from the body. In this connection, it is recommended to use:
- Food fibers(at least 30 g per day); They are contained in large quantities in fruits (pears, apples, oranges, peaches), berries (raspberries, strawberries, blueberries), vegetables (colored cabbage, broccoli, green beans) and legumes (peas, lentils, beans);
- Pectins(at least 15 g. A day), which are found in fresh fruits (apples, plums, apricots, peaches), berries (black currants) and vegetables (carrots, canteen beets);
- Plant Stanols(at least 3 g. per day); They are found in soy and rapeseed oils, extracts of coniferous oils; Recently, it has been shown that sterols/Stanols, being plant lipids, reduce the level of LNP cholesterol in the blood due to competitive inhibiting the absorption of cholesterol in the small intestine.
For the prevention of atherosclerosis, it is recommended to consume more fruits - at least 400 g or 5 servings per day: 1 portion = 1 apple/1 batanan/1 -apelsin/1 bars/2 kiviv/2 -sized/1 tablespoon of dried fruits/1 large slice of melon or pineapple/1 glass of juice. The number of boiled or fresh vegetables in the diet should be at least 400 g (2 cups).
Refusal of smoking
It is inappropriate to stop any form of smoking.
Refusal of smoking is accompanied by some decrease in cholesterol and a noticeable increase in LVP cholesterol in 1 month. The cessation of smoking for two years leads to a decrease in the risk of coronary death by 36 % and the non -fatal myocardial infarction by 32 %.
Increasing physical activity
An increase in their physical activity is associated with the lowest level of risk of the development of the CVD. Although the targeted exercises are at least half an hour a day in most days of the week, more moderate activity is also associated with health health benefits. Healthy people should recommend physical activity corresponding to their daily regime, preferably 30–45 minutes 4–5 times a week with reaching the frequency of heart contractions to 60–75 % maximum.
Blood pressure
In patients with the established coronary heart disease, the target level of blood pressure is below 140/90 mm RT. Art., and the choice of antihypertensive drugs depends on the main SVD, concomitant diseases, as well as on the presence or absence of other cardiovascular risk factors.
Cholesterol level.
In the general population, the level of cholesterol in the blood serum should be lower than 5 mmol/l (190 mg/DL), and the level of cholesterol of LDL - below 3 mmol/l (115 mg/dl). In patients with clinical manifestations of SVD, as well as in patients with diabetes, target levels should be lower: for the total cholesterol - less than 4.5 mmol/l (175 mg/dl) and for LDL cholesterol - less than 2.5 mmol/l (100 mg/dl).
Diabetes.
In patients with type I diabetes, glucose control requires adequate insulin therapy, as well as related professional diet therapy. In patients with type II diabetes, the primary glucose level is the implementation of professional diet tips, reducing excess mass and increasing physical activity.
Thus, for the effective prevention of most cardiovascular diseases and their complications, it is necessary to fulfill only 6 rules:
1. Control your blood pressure.
2. Control the cholesterol level.
3. Eat correctly.
4. Do physical exercises: even a little better than nothing.
5. Do not start smoking, but if you smoke, try to quit, no matter how difficult it seemed.
6. Try to avoid long stress.
*prepared based on materials on the prevention of BSK
City Cardiological Center. 2013 Simptoms of a stroke
